True Fitness CS8 - Manual (Page 66)

CS 8.0 Owner’s Guide
Utilizing the F.I.T. Concept
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
74
Using
the F.I.T.
Concept
Your
Fitness
Program
Determining
Your Needs
The F.I.T. concept is designed to help you begin a program
tailored to your needs. You may wish to keep an exercise log to
monitor your progress.
You can get valuable fitness benefits from your CS 8.0 Bike. Using
the bike regularly may increase the ability of your heart and
lungs to supply oxygen and nutrients to exercising muscles over
an extended period of time. The bike will also help you develop
added muscle endurance and balanced strength throughout your
body.
Calculate your maximum heart rate as a first step in developing
your fitness program. The formula to calculate average maximum
heart rate for one minute is:
205.8 - (0.685 * age)
See Appendix A for the source of this formula.
To find your pulse, locate a vein on your neck or inside your
wrist, then count beats for 10 seconds, then multiply by six.
It’s also important to know your target training zone or target
heart rate. The American College of Sports Medicine (ACSM)
suggests 55% to 65% for lower-conditioned users, 75% to 80%
for moderately conditioned users, and up to 90% for well-
conditioned users. (See Appendix D.)